Corn grits vs. Semolina — In-Depth Nutrition Comparison
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How are Corn grits and Semolina different?
- Corn grits is higher in Iron, however, Semolina is richer in Manganese, Vitamin B6, Copper, Vitamin B3, Phosphorus, Vitamin B5, Zinc, and Vitamin B1.
- Daily need coverage for Iron from Corn grits is 75% higher.
- Corn grits contains 114 times more Sodium than Semolina. While Corn grits contains 227mg of Sodium, Semolina contains only 2mg.
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +806.8% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +10.9% |
| Contains more PotassiumPotassium | +544.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1033.3% |
| Contains more PhosphorusPhosphorus | +992.9% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +2012.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more FolateFolate | +237.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B3Vitamin B3 | +201.9% |
| Contains more Vitamin B5Vitamin B5 | +1192.3% |
| Contains more Vitamin B6Vitamin B6 | +1514.3% |
| Contains more Vitamin KVitamin K | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.58 g
Fats:
0.49 g
Carbs:
15.95 g
Water:
81.22 g
Other:
0.76 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +723.7% |
| Contains more ProteinProtein | +375.3% |
| Contains more FatsFats | +110.2% |
| Contains more CarbsCarbs | +407.1% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.076 g
Monounsaturated Fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
0.191 g
Saturated Fat:
Sat. Fat
0.294 g
Monounsaturated Fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated Fat | -74.1% |
| Contains more Mono. FatMonounsaturated Fat | +218.5% |
| Contains more Poly. FatPolyunsaturated fat | +68.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.39 g
Sucrose:
0.1 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +343.7% |
| Contains more SucroseSucrose | +110% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 74kcal | 374kcal |
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| Protein | 1.58g | 7.51g |
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| Fats | 0.49g | 1.03g |
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| Net carbs | 14.85g | 79.09g |
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| Carbs | 15.95g | 80.89g |
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| Magnesium | 6mg | 27mg |
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| Calcium | 64mg | 71mg |
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| Potassium | 27mg | 174mg |
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| Iron | 6.71mg | 0.74mg |
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| Sugar | 0.1g | 0.33g |
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| Fiber | 1.1g | 1.8g |
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| Copper | 0mg | 0.284mg |
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| Zinc | 0.09mg | 1.02mg |
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| Starch | 15.39g | 68.29g |
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| Phosphorus | 14mg | 153mg |
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| Sodium | 227mg | 2mg |
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| Vitamin E | 0.01mg | 0.03mg |
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| Manganese | 0.049mg | 1.035mg |
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| Selenium | 19.9µg |
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| Vitamin B1 | 0.143mg | 0.224mg |
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| Vitamin B2 | 0.135mg | 0.05mg |
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| Vitamin B3 | 1.672mg | 5.048mg |
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| Vitamin B5 | 0.052mg | 0.672mg |
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| Vitamin B6 | 0.028mg | 0.452mg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 27µg | 8µg |
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| Choline | 2.6mg |
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| Saturated Fat | 0.076g | 0.294g |
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| Monounsaturated Fat | 0.081g | 0.258g |
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| Polyunsaturated fat | 0.191g | 0.322g |
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| Tryptophan | 0.011mg | 0.103mg |
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| Threonine | 0.052mg | 0.271mg |
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| Isoleucine | 0.058mg | 0.339mg |
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| Leucine | 0.228mg | 0.656mg |
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| Lysine | 0.031mg | 0.215mg |
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| Methionine | 0.029mg | 0.183mg |
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| Phenylalanine | 0.087mg | 0.398mg |
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| Valine | 0.077mg | 0.47mg |
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| Histidine | 0.048mg | 0.185mg |
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| Fructose | 0g | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
24%
Minerals Daily Need Coverage Score
32%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 225mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Cholesterol?
Corn grits is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Corn grits is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Corn grits is lower in Saturated Fat (difference - 0.218g)
Which food is cheaper?
Corn grits is cheaper (difference - $1.4)